I have been training 5/3/1 for the better part of six years or so now. I've also had a brief stint with 5th Set. I really enjoyed both programs. They both yielded excellent results, but it's time for a change.
Since coming back from my surgery, nothing has stuck. Actually, all of my training has left me feeling awful. I have been trying many different versions of 5/3/1 and can't seem to find a groove (although I have not tried a two or three-day program which would probably help with recovery, I am a creature of habit and like training four days). As they say, the definition of insanity is doing the same thing over and over again and expecting different results.
This left me wondering what I should do. I actually considered a couple of programs that don't even have traditional squatting, deadlifting, and benching. That's how desperate I am. Then I saw a post on IG from Dr. Rusin on a functional power program he has. It's based on conjugate training and that got me thinking.
My roots are with conjugate/Westside style training. It's the program I used to bench 600 raw in three different weight classes, and 900 lbs equipped. It's served me well in the past. However, my circumstances are much different now. My goal is to stay strong and fit while feeling as good as possible.
This got me reaching out to Dave Tate. Seriously, other than Louie Simmons himself, nobody knows the conjugate program better than Dave. We went back and forth a few times and it really got me thinking. Dave is good at getting you to do that. With conjugate, I'd only have two heavy days and two speed days. That would probably allow for a little more recovery than doing amrap four times a week as I have been.
Another difference would be less volume on the main lifts and more volume on assistance. I think with the wear and tear on my body that would be a good thing. Plus, I plan on doing a lot more posterior chain assistance which I think will go a long way in helping with my goals.
I think most importantly, I am excited about the idea. I always tell people any program backed with a little science will work as long as you work the program. So I'm going to give a whirl for a while and report back. Wish me luck and stay tuned.